Transform Your Butt In Just 6 Moves
The butt has gotten a lot of attention lately (see: J.Lo’s “Booty,” Nicki Minaj’s “Anaconda,” and Meghan Trainor’s “All About That Bass” — none of which are leaving our workout playlists any time soon), so we decided to create an exercise routine that will get that booty in gear.
We already came up with the only 10 workout moves you need, and we weren’t kidding about the title — from those exercises, trainer Kira Stokes designed this routine to specifically target your posterior. A better butt isn’t just about looks — working your backside helps you move faster and stronger in the rest of your workouts, too. This do-anywhere circuit will transform your rear in just six moves. Now that’s a workout we can get behind.
Related: 30 Photos Of Unretouched Butts, In Case You Forgot What They Really Look Like
Lateral Lunge / Lateral Raise
Why it works your butt: By shifting your weight to each side and squeezing your butt to pull yourself up, you’re shaping the gluteus maximus (the largest muscle in your backside).
Step out to a lateral lunge on your right side — your left leg is straight, your right is bent with the knee in line with the ankle, and your quad is parallel to the floor. Both feet and both knees should point forward. Hold dumbbells in each hand, with your left hand facing the inside of your right leg and your right hand facing the outside of your right leg.
Pushing from the heel of your right foot, stand up straight—squeezing the butt—and lift the weights until they are parallel with the floor. Keep your palms facing down.
Alternate legs and lunge on your left side this time. Continue alternating legs, with the lateral raise in the middle, for 12 to 15 reps on each side.
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Frog Jumps
Why it works your butt: This plyometric move requires you to consistently contract your glutes, which builds strength and power.
Start in a sumo or plié squat position with your feet wider than hip-width apart, your toes turned out to a 45-degree angle, and your quads parallel to the floor. Bring your palms together in front of your chest.
Jump up, squeezing your butt and traveling forward a few inches, and land back in the sumo-squat position. Jump again, this time moving back a few inches, and land in the sumo-squat position. Continue jumping forward and backward for 30 to 45 seconds.
Related: You’re 1 Step Away From A Better Butt Workout
Squat / Shoulder Press / Triceps Extensions
Why it works your butt: Yes, this move tones your triceps, but squats are a great way to sculpt your rear, too. Be sure to keep your weight in your heels, which forces the glutes to support more of your body. Squeeze your butt at the top of the move for a backside bonus.
Start with your feet hip-width apart, toes facing forward. Hold a dumbbell in front of you, above your shoulders. Squat down, keeping your weight on your heels and your kneecaps pointing forward, until your quads are parallel with the floor.
Rise up to a standing position, squeezing your glutes together, and push your arms straight above your head for a shoulder press.
Keeping your elbows close to the sides of your head, bend your arms to bring the weight behind your head. Then, straighten your arms completely and lift the weight over your head to contract the triceps. That’s 1 rep; do 15 total.
By Ashley Mateo
